The timing of your meals can impact the amount of weight you gain and may sabotage your goals related to losing excess fat. Dr. Michael Mosley shared his thoughts on the best time to have dinner if you want to maintain your fitness. According to the British newspaper "Mirror," he said, "Try to stop eating by 8 PM, and do not consume anything with calories afterward." It is important to avoid calories close to bedtime, as what you eat late "stays in your system longer."
Dr. Michael noted that many people snack on cheese or biscuits late at night, but the truth is that these snacks provide a lot of calories consumed late at night. He continued, "We know that the fats and sugars you consume later at night linger in your system much longer because your body shuts down digestion at night." Some studies support this, indicating that eating late in the evening does not align with the body's natural clock.
Circadian rhythms are 24-hour cycles that control everything from feeling sleepy to when our immune cells are most active. These cycles allow our bodies to prepare for regular events, including the arrival of food, which some experts say is more efficient during the day. A study conducted in 2017 found that overweight individuals consumed most of their calories shortly before sleep, when melatonin levels—a hormone that makes you feel sleepy in the evening—were high. However, people with lower body fat did not do so.
Researchers explained that they could not pinpoint a definitive time to stop eating, as everyone has slightly different body clocks and the onset of melatonin secretion can vary. This follows a study last week that found stopping dinner is better than skipping breakfast for weight loss. Scientists analyzed 250 studies examining meal timing and its effects on appetite and fat. They concluded that having the last meal before 3 PM is the best way to lose excess weight.
Dr. Courtney Peterson from the University of Alabama stated, "Our highest alertness, testosterone production, and best blood sugar control for most people occur in the morning." Researchers revealed at the European Obesity Conference in Maastricht, Netherlands, that volunteers felt less hungry when eating between 8 AM and 2 PM.
Eating within a specific time window, known as intermittent fasting, has become increasingly popular as a method for weight loss. Dieters find it easier to reduce calories by eating all meals within a set number of hours during the day and going for extended periods without food. However, some studies have shown that while "intermittent fasting" aids in weight loss, it does not produce better results than traditional calorie restriction.
